{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "DB Sumo Deadlift",
      "kind": "abbreviation"
    },
    {
      "text": "Sumo Dumbbell Deadlift",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "prime-mover"
      },
      {
        "muscle": "quadriceps",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "trapezius-upper",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "fingers",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "hinge"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "yoga-block",
      "step"
    ],
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1088"
  },
  "id": "oec:dumbbell-sumo-deadlift",
  "instructions": {
    "setup": [
      "Stand over a dumbbell set vertically on the floor with your feet wider than shoulder-width apart and toes pointed out at roughly 30 to 45 degrees.",
      "Hinge at your hips and bend your knees while keeping your chest lifted and spine neutral.",
      "Grasp the top weighted end of the dumbbell firmly with both hands using an overhand or interlocking grip."
    ],
    "steps": [
      "Brace your core, engage your lats, and push the floor away through your midfoot and heels.",
      "Extend your knees and hips simultaneously to stand tall, keeping the dumbbell close to your center of gravity.",
      "Squeeze your glutes at the top of the movement without hyperextending your lower back.",
      "Hinge at the hips and bend the knees tracking in line with your toes to lower the dumbbell under control back to the floor."
    ],
    "breathing": "Inhale and brace your abdomen before initiating the pull, hold your breath through the hardest part of the lift, and exhale as you reach lockout.",
    "cues": [
      "Push the floor apart.",
      "Keep your chest proud.",
      "Knees track over toes."
    ],
    "common_faults": [
      {
        "fault": "Knees collapsing inward during the ascent.",
        "correction": "Actively push your knees outward in the direction of your angled toes throughout the entire lift."
      },
      {
        "fault": "Rounding the spine to reach the dumbbell.",
        "correction": "Maintain a flat back by sitting the hips down and back; elevate the dumbbell on a small block or plate if hip mobility limits depth."
      },
      {
        "fault": "Leaning back excessively at the top of the lift.",
        "correction": "Finish the movement by locking the hips straight beneath the torso with glute contraction, avoiding lumbar hyperextension."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure your footwear provides adequate traction to prevent feet from sliding outward in the wide stance.",
        "Avoid letting the torso tip forward excessively to minimize shear forces on the lumbar spine."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Sumo Deadlift",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dumbbell sumo deadlift",
        "url": "https://wger.de/en/exercise/1088/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "philip"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-deadlift"
    },
    {
      "type": "substitute-for",
      "target": "oec:kettlebell-sumo-deadlift"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-sumo-deadlift"
    },
    {
      "type": "regression-of",
      "target": "oec:barbell-sumo-deadlift"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "narrow"
    },
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "sumo"
    }
  },
  "status": "active",
  "summary": "A wide-stance deadlift variation performed with a single dumbbell that emphasizes the glutes, adductors, and quadriceps with reduced lower back shear."
}